Crab Nutrition: 3 Benefits Of Adding Crab To Your Diet

If you're trying to figure out whether or not you should have crab tonight for dinner, then the answer is yes. Crab is packed with protein, which is crucial to building and maintaining lean muscle mass. Crab also contains valuable micronutrients, antioxidants, and healthy omega-3 fatty acids. We’re going to talk more about the impressive health benefits of crab meat, uncover if crab is good for weight loss, and how this butter delicacy from the sea can enhance your dinner menu, your health, and fitness.

What Are Crab

Similar to lobster and shrimp, crab are sea crustaceans that belong to the arthropod family. With over 4500 different species of crab populated along coastal regions across the world, crab is very popular for its buttery smooth texture, loaded with important minerals. Crab also contains with a powerful carotenoid, Astaxanthin, which is responsible for the red pigment giving crab it’s vibrant color. Astaxanthin has been shown to have powerful anti-inflammatory effects that can benefit, heart, skin, and joint health.

Crab Nutrition

Like other seafood, crab is packed with protein, as well as important vitamins, minerals, and healthy omega-3 fats.

According to the Food Central Database, 100g or 3.5oz of Dungeness crab contains

  • Calories 86
  • Protein 5g
  • Fat 1g
  • Carbohydrates 75g
  • Calcium 46mg
  • Magnesium 45mg
  • Potassium 354mg
  • Phosphorus 182mg
  • Selenium 1ug
  • Zinc 27mg

Crab Meat Benefits

1. Helps Build Muscle

Crab like other types of seafood are packed with protein. Protein is composed of essential amino acids which are critical in the muscle building process, also known as muscle protein synthesis.   

Incorporating crab into your weekly meal plan, or as latent dinner option can provide you with the adequate amino acids you need to build muscle and improve recovery. Protein assists your body’s ability to maintain muscle mass while also preventing the loss of lean body mass. Several studies have shown that consuming protein following resistance training can increase strength, muscle size, and reduce muscle mass breakdown. Eating a nice healthy serving of crab for dinner following your workout, can supply the benefits you need to be more anabolic and improve workout performance.

2. Helps With Weight Loss 

Crab is not only packed with protein, but it’s low in calories and contains little to no fat or carbohydrates. One of the leading causes of weight gain is from over consuming simple carbohydrates, or sugar, which can lead to elevated insulin levels and create more boy fat.  Additionally, protein has a high thermic effect, and can keep you satiated - another important component to weight loss. Research has consistently shown that diets higher in protein, preserve lean muscle mass and burn more body fat. 

RELATED ARTICLE The Best Thermogenic Foods

3. Contains Astaxanthin

Crab contains Astaxanthin, a naturally occurring xanthophyll carotenoid. Found in a variety of sea crustaceans such as shrimp, crab, krill, and fish such as salmon, Astaxanthin has powerful anti-inflammatory and antioxidant effects, which helps fight free radical damage and reduce oxidative. One of the many benefits of Astaxanthin, is slowing the progression of age related disease and the aging process. Several studies have indicated that Astaxanthin has a positive benefit on skin health, helping suppress the inflammatory response caused by oxidative stress related to UV radiation [R]

Astaxanthin has also been shown to improve heart health as well as cognitive function.  In a double-blind, randomized controlled trial, study participants were administered 12mg of Astaxanthin a day for eight weeks. The results were astounding, as the study showed a 20% decrease in levels of C-reactive protein (CRP), the blood marker for heart disease.

Adding crab to your diet can help decrease chronic inflammation and improve health parameters and is shown to be a potential confounder in several studies involving krill oil to help with joint, brain, and heart health.

RELATED ARTICLE The Ultimate Guide To Krill Oil

Is Imitation Crab The Same As Real Crab?

Imitation crab is made from surimi — left over fish flesh that has been deboned, and washed to remove fat and unwanted bits, then minced into a paste. This Surimi paste is blended with other ingredients before being treated and pressed into shapes that mimic crab meat.

Nutritionally, imitation crab is far inferior to real crab. Real crab contains 10 times the amount of omega-3 fatty acids, no carbs, no starch, or added sugars as well as nearly 10g or more of protein per 3oz serving. 

Crab Meat Benefits: Takeaway

When you're out to dinner or just looking for a way to liven up your family dinners, crab is great choice for its protein rich content, low calories, and powerful bioactive compounds. With 20g of protein per 4oz serving, little to no fat besides  healthy omega-3s, and buttery taste, crab is a healthy choice and delicious choice when it comes to lean proteins, to keep a strong and lean physique.  

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen provides 1:1 nutrition coaching, macro coaching, and custom meal plans to help guide you to becoming the best version of yourself. We teach you how to enjoy the foods you love in the right amounts, so you can fit into your favorite pair of jeans, hit your health and fitness goals, and be healthy and happy. We guide you through making sound nutritional decisions and teach you along the way, so you can learn how to take control of your health, and discover what if feels like to live again.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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